On a recent walk by the Merri Creek one of my sandals broke.I walked the rest ofthe way inbare feet. Sometimes on concrete, sometimes on grass and sometimes on sandy paths. In this experience of different surfaces my attention was brought freshly to my feet.

I felt the density of concrete, the soft and springy nature of the grass. I felt cold and damp at times and warm and hard at others. I felt pebbles, sticks and cracks. I had to walk more carefully; I was aware of my footfall and my bodies shock absorption system. This occurred particularly when walking on the unforgiving concrete. I needed to land precisely to avoid jarring my knees and hips.

At the end of the walk I felt brightly awakened through my core system and my fascial web. I felt so alive, my mood elevated, my senses awakened,my embodiment. “How delightful” I thought, “I should do this all the time!”.

Later however I felt my old sacroiliac instability triggered and my hip overcompensating and tight. Both these feelings passed in a few days, but my initial excitement was tempered.

This experience got me thinking about our time barefoot. There is so much that is beneficial about barefoot time. We awaken the sensitive receptors and tiny muscles located in the soles of our feet. We needthese structuresawake andfunctioning inorder to balance well, have good earth support and core activity.

However modern landscapes include so many hard, flat concrete surfaces that without the cushioning of our shoes we we are likely to jar our joints on these surfaces. It’s a catch 22. We need our shoes for protection but our shoes deprive our feet of good sensory stimulation whichdepletestheir functioning even more.

So yes, we need times barefoot to keep our feetawakeand supple but we need to use caution around hard surfaces.Especiallyif wearen'tused to barefoot time or have any injuries. Furthermore, many people reply on shoes and innersoles for some additional arch support.Sowe must be pragmatic and work within the confines of ourindividual needs.

If we can choose soft and uneven surfaces like beaches and parks for our barefoot time we get the benefits for our feet and a nature bath at the same time. Even walking around the house barefoot can be good for some of us.

We can also think about the shoes we walk in. Aside fromaestheticI look for a balancebetween the following when choosing new shoes.

Support vsflexibility

Cushioningvs palpatory capacity (abilityto feel the ground)

Space for toes

When trying on new shoes put one on and walk with one foot bare. Try to feel the difference, asking the question “what is the shoe providing for me?”. Try the same comparison but this time wear the new shoe and a familiar shoe. Ask questions like; is the toe box allowing full spread of my toes or are they being squished? Do I feel comfortable? Stable? Can I feel the ground? Can my feet move as I walk?

Hold the shoe in your hands. Check if theshoe sole flex at the toes and can it twist along the arch (think ringing out a wet towel).

Each person has unique requirements thatwill change over time. When indoubtgo gently and listen to your feet.